How Tour de France Riders Beat the Heat — And What You Can Learn from Them
Last update July 3rd, 2025
Every July, the world’s best cyclists face more than just grueling mountain climbs and breakneck descents — they’re also racing against a rising thermometer. With record-breaking heat sweeping across Europe in recent years, the Tour de France isn’t just a test of endurance. It’s a test of how well the human body can adapt to extreme heat.
At Brzzy Weather, we’re tracking more than just rain or shine — we’re watching the heat index, UV levels, and real-time sweat factor. So while you might not be climbing the Col du Galibier anytime soon, knowing how the pros manage heat can level up your summer rides (or runs, or walks... or even backyard hangs).
What Happens to Your Body in the Heat?
When the temperature spikes, your body has one job: stay cool. But that cooling comes at a cost. Blood flow is redirected to your skin to help with heat dissipation — leaving less available for your muscles and your heart. Your heart rate rises to compensate. You sweat more. And unless you're replenishing those fluids and electrolytes properly, fatigue, cramping, and even heat exhaustion aren't far behind.
Tour riders deal with this daily. Some stages now top out near 40°C (104°F), which is why hydration isn’t just recommended — it’s strategic. Tour teams preload fluids, track sodium loss, and use wearable tech to monitor thermal stress in real time.
The Pro Tricks for Staying Cool
So how do they stay cool during races?
Cooling vests and ice socks: You've probably seen riders stuffed with ice packs down their jerseys. That’s not for show.
Mid-race spray downs: Team cars often douse riders with cold water from tanks or bottles.
Heat acclimation training: Before the Tour, riders simulate hot environments — training in conservatories, garages with heaters, or by layering up on the indoor trainer.
Electrolyte science: It’s not just water they’re sipping. Sodium-balanced drinks help maintain blood pressure and hydration.
According to heat training experts, it only takes about a week of structured heat exposure (like riding in warmer temps or spending time in saunas) to kickstart your body’s adaptive response — increased sweat rate, better temperature regulation, and a higher plasma volume for cooling.
Why This Matters for You (Yes, You!)
You don’t need to wear a yellow jersey to start thinking like a pro.
If you're planning a long ride, hike, or outdoor workout in high temps, check Brzzy Weather before you go. The Brzzy app surfaces key tiles like UV Index, Sweat Factor, and Heat Alerts — all designed to help you understand how the weather will feel, not just what it is.
Whether you're prepping for a ride or planning a paddle session, Brzzy can help you:
Know when it’s safer to ride (earlier mornings = cooler temps)
Get hydration reminders before and after activity
Plan your outfit — our Hot Weather Fit Check tile suggests lightweight, breathable gear
Spot storm risk with Radar View, so you're not caught mid-ride
Pro Tip: Try Sauna Sessions (Yes, Really)
Many Tour riders swear by short daily sauna sessions before hot-weather racing. It's like a passive heat training method — your body starts adapting to the heat without needing a bike involved.
Bottom line: The body is incredible at adapting — if you give it the chance. Whether you’re chasing a KOM or just trying to survive your city’s heatwave, the key is planning ahead and training smart.
Download the Brzzy Weather app for daily alerts, hydration cues, and personalized weather insights to ride like the pros — or at least survive the heat like one.
👉 Check today's Sweat Index on Brzzy
Try Brzzy Today
